10 Foods High in Magnesium

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Magnesium is an important mineral that your body needs in
order to function. It produces energy and regulates blood sugar and chemical
reactions in the body. Magnesium helps maintain the proper levels of other
minerals such as calcium, potassium, and zinc. Your heart, muscles, and kidneys
all need magnesium to work properly. The mineral also helps build teeth and
bones.

Magnesium is found naturally in many different foods. Although
magnesium deficiency is rare, many Americans don’t get as much of the mineral as
they should in their diets. Still, the average adult may only get 66 percent of
their daily-recommended magnesium in their normal diet. This could be a result of
the amount of processed foods we eat.

The following 10 foods are some of the best natural sources
of magnesium. Try incorporating more of these foods into your diet to get a
magnesium boost.

1. Whole Wheat

Most whole grains are a good source of magnesium, but whole
wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour
for baking, and buy whole wheat bread at the store. These Whole Wheat Pumpkin
Pancakes put a healthy twist on the popular weekend breakfast staple.

2. Spinach

Dark, leafy greens are rich with nutrients, and spinach is no
exception. One cup of boiled spinach has 157 mg of magnesium. Have spinach for
breakfast in this spinach artichoke frittata.

3. Quinoa

Quinoa is prepared and eaten in a way that’s similar to rice.
It’s known for its many health benefits, including a high protein and mineral
content. One cup of cooked quinoa has 118 mg of magnesium. Swap rice for quinoa
in these quinoa stuffed peppers.

4. Almonds

Not only are almonds a healthy snack, but they’re also packed
with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your
recommended daily intake.

Toasted almonds can be added to a variety of dishes for extra
texture and flavor, including this almond couscous.

5. Cashews

Another healthy snacking nut, cashews are
also a good source of magnesium. One ounce has 74 mg of the mineral. Eat
cashews by themselves or add them to a side salad for dinner.

6. Black Beans

All beans have health benefits, but when
it comes to magnesium, black beans come out on top. They boast 60 mg per just ½
cup. Warm up this winter with spicy black bean chili, or try
making easy black bean dip for your
next gathering.

7. Edamame

Edamame are soy beans still in the pods. They’re usually
steamed or boiled and can be eaten plain or added to a dish. Half a cup of
shelled, cooked edamame beans have 50 mg of magnesium. This edamame spread goes on
sandwiches and wraps, and also works as a party dip.

8. Peanuts

Like PB&J? Two tablespoons of peanut butter contain 49 mg
of magnesium. This simple PBB smoothie combines
peanut butter and bananas for a post-workout snack.

9. Tofu

Tofu is an excellent meat substitute,
whether you’re a vegetarian or just looking to switch things up a bit. Half a
cup of tofu has 37 mg of magnesium.

10. Sesame Seeds

Sesame seeds are often used in Asian-style cooking. They’re
also a way to add extra nutrients to your meal. One tablespoon of sesame seeds
has 32 mg of magnesium. This sesame chicken salad recipe puts
a twist on an old favorite.